The Best Workout You Should Do

At Every Age

Exercise is good for you no matter how old you are. It helps children function better in school. It helps boost brain power as you age. It helps prevent falling when you are older. There is a place for exercise at every stage of a person’s life. Exercise can help no matter your age, but your needs change as you get older. Here's an easy plan to follow at every decade.

20s – 30 minutes of weight training followed by 30 minutes of cardio 3x a week, plus 45 to 60 minutes of straight cardio 3x a week. One day of rest.

 

When you’re in your 20s, your body is strong and resilient. This is the perfect time to build a foundation of fitness. Develop exercise as a habit. Make it a regular part of your life. That will make it easier to keep it up as you get older. Play sports with friends, such as tennis or racquetball. Go hiking or biking. Your options are endless. You should try to exercise at least 30 minutes a day, 5 days a week. Remember also that, as you age, you lose muscle and bone strength. So be sure to include strength training as part of your routine now. That way losing a little muscle mass down the road won’t hurt you. Aim to include muscle-strengthening exercises in your routine 2 to 3 days a week.

30s – One hour of circuit training (cardio and resistance) 4x a week, plus at least one day of cardio for 45 to 60 minutes at a high intensity. Take one day off.

 

 In our30s, our body first starts to lose muscle because of age. That makes weight-training especially important during this time. Join a gym and start lifting weights. Or you can get some resistance bands and look up videos on the internet. Our bones start to weaken as we get older, too. This is a good time to start focusing on bone strengthening. Make sure weight-bearing activities are part of your routine. This could include brisk walking, jogging, or doing Yoga. This is also a good time to experiment with different kinds of workouts. Doing something new helps you challenge new muscle groups. It also helps keep your workouts from getting boring. If you normally walk for exercise, try taking an aerobics class or try swimming or dancing to mix it up.

40s – One hour of weight training 3 days a week if you do your whole body at once (4 days for half an hour if you split it up), plus 45 minutes of cardio five days a week (it's more than in the 20s and 30s but with less impact and intensity). Take one day off.

 

This is the time of your life when it is most important to have an exercise routine. Our bodies naturally start to decline in middle age. Our muscles begin to lose mass and elasticity. This slows our metabolism and makes it easier to gain weight. During this time, both men and women start experiencing dropping hormone levels. This also makes it easier to gain weight, especially around the abdomen. This kind of weight increases your risk of developing health problems. These could include high blood pressure, diabetes, and heart disease. Exercise is the best way to fight all these changes. Keep up with your cardio workouts, 3 to 5 times a week. If you have pain in your joints, switch to low-impact activities. These could include biking or swimming. But keep in mind that weight-bearing activities, such as walking or jumping, are important during this time. They can help you maintain strong bones and fight age-related bone loss. Be sure to keep up your muscle-strengthening routines, as well.

50s – 4 to 6 cardio sessions a week, 20 to 40 minutes each, with an intensity that lets you answer a simple question but not chat, plus half an hour of weight training twice a week, 8 to 12 repetitions of each exercise, or 15 to 20 using lighter weights. Always stretch afterward.

 

In your 50s, you may start to experience more aches and pains on a daily basis. Don’t let this stop you from exercising. Just adapt your exercise program. Low-impact activities such as walking, biking, or swimming generally go easy on your joints. You may also be sorer after vigorous workouts. Try reducing the intensity and exercise more often instead. During this time, you’ll also have to fight your body’s natural tendency to curve forward. Strengthen your core by focusing on the muscles in your abdomen and your back. This will help your body stand up straighter and fight the curve.

60s – 3 days a week of challenging but not exhausting cardio, such as a slow jog, plus 3 days of weight training, using lighter weights and slower, more controlled movements combined with slow, sustained stretching. Walk whenever possible, and do daily balance exercises.

 

This is the time when you can start focusing on preventing falls. Continue your aerobic exercise regimen. Try to get 30 minutes of activity 5 times a week. Lift weights or use resistance training 2 to 3 times a week to keep muscles and bones strong. And start working on balance. The National Institutes of Health recommends daily exercises to help you improve and maintain your balance. These include standing on one foot, leg raises, and walking heel to toe. Practice these things now to fight balance problems later on.

70s+ – In your 70s and beyond, you need to focus on maintaining your strength and flexibility.

 

This will give you more years of being able to function and be independent. Continue getting aerobic exercise every week, whether it be water aerobics, walking, or dancing. Use resistance bands to keep muscles strong. Continue doing balance exercises to keep from falling. Devote extra time to warming up and cooling down so you don’t hurt your muscles. And remember to stretch every day to maintain your flexibility.